What’s the Difference Between White and Black Watermelon Seeds?

You’ve probably noticed that most watermelon seeds are black or a dark brown, red, or tan color. A few of the smaller seeds, though, are white. What’s the difference between these seeds? It’s simply a matter of maturity.

All watermelon seeds begin as small, white seeds. Over time, they grow into the larger, darker seeds you’re used to seeing inside a watermelon. Depending upon when a watermelon is harvested, a certain percentage of seeds may not yet be mature, which is why you see a few small, white seeds mixed in with the darker ones.

If you don’t want to pick out all the seeds when you’re eating watermelon, that’s fine. Swallowing a few seeds certainly won’t hurt you. In fact, watermelon seeds can be quite nutritious. The key, though, is not to swallow them whole while you’re enjoying your watermelon.

Instead, you should save the seeds so that they can be sprouted, shelled, and dried—doing so makes a seed’s nutrients easier for your body to absorb. You can do this yourself, or you can buy shelled and dried watermelon seeds online or in some stores.

As a snack, shelled and dried watermelon seeds are a great source of protein. A single, one-ounce serving contains 10 grams of protein. They also contain a variety of other vitamins and minerals, including vitamin B, magnesium, monounsaturated fats, and polyunsaturated fats.

You might be accustomed to spitting them out as you eat — seed spitting contest, anyone? Some people just opt for seedless. But the nutritional value of watermelon seeds may convince you otherwise.

Watermelon seeds are low in calories and are nutrient dense. When roasted, they’re crispy and can easily take the place of other unhealthy snack options.

How much nutrition you reap from watermelon seeds depends largely on how many you eat. Because they’re small, you need to eat quite a few to get their considerable benefits. However, when you compare their nutritional value to that of other snacks out there, watermelon seeds come out far ahead.